Nidra Therapy

Experience profoundly deep states of consciousness and regeneration of your whole system, even as a beginner. A contemporary model based on the Satyananda style.

Transcript

Nidra therapy,

Zen as ever.

Mindfully place yourself in a comfortable position,

One you know you will be still in.

In Yoga Nidra we simply want to expose ourselves to the instructions of the guide and to view any experiences which may arise with total awareness and attachment.

Now deliberately relax.

Relax your feet and legs,

Letting the weight of the legs and feet settle against the back of the body.

Release your thigh bones into the back of your legs.

Allow your legs and feet to be supported by the earth under you.

Let go of your arms and hands.

Release your arm bones into the earth.

Relax your hands and allow your fingers to curl naturally in toward the palms.

Soften your belly so your abdomen is free of tension.

Soften the skin over your heart.

Relax your throat,

Swallowing to help with this as needed.

Separate your back teeth slightly to release your jaw.

Simultaneously soften your inner ears.

Relax your tongue and bring it to rest behind your bottom teeth.

Part your lips slightly to release the muscles around the mouth and nose.

Sink your eyes deep into their sockets,

Away from the eyelids and smooth out your forehead.

Release your brain into the back of the skull.

Feel the weight of your body settling into the back of your body.

Feel the back of your body expand effortlessly into the earth underneath you.

Feel the front and sides of your body expanding into the air around you.

Let the boundaries of your body melt so the lines that separate you and the world around you blur and become less distinct.

Allow yourself to take up space and enjoy the spaciousness inside you and around you.

Feel the infinite connection you have right now to the world around you.

Breathe.

Draw all of your sensory organs to the breath and follow the breath deep inside.

Watch the waves of breath wash through your entire being.

Let your entire body ripple with the waves of breath.

Be present with yourself.

Continue to release tension until you feel wide open like the sky.

Become thoroughly familiar with what it feels like to be open,

Relaxed,

Fearless,

Undefended,

Peaceful and still.

Stay.

As you continue to watch the waves of breath,

Follow your breath to your heart center.

Feel the space of your energetic heart in its pulsating,

Expansive and peaceful state.

Practice staying aware of this place in your body and the state of being.

As you drift away and start thinking or doing,

Gently find your way back to your breath,

To the space of your heart,

To the pure conscious awareness that is you.

Be there.

Be with yourself.

Now it's time to set your intention,

Your Sankalpa.

As a beginner to the practice of Yoga Nidra,

You may just want to work with the simple intention of,

I am relaxed and open to insight.

As an advanced practitioner,

You may want to explore something new in which case you can also work with this intention.

In either case,

Set your intention now.

Imagine your Sankalpa as an anchor,

Deeply ensconcing its grasp into the sea bed of your mind,

Its rope line extending and drifting far into the distance of the ocean of your subconscious.

Imagine the seeds of your intention holding all the potentialities of your existing reality being cast into the ocean floor.

And now all that's required of you is already within you.

Silently repeat your Sankalpa three times as you fully adopt the power of your intention and vision,

Emitting it into the deepest,

Most generative field of the mind.

Return to the experience of stillness.

Do not sleep.

Just allow your awareness to be guided by my voice and my instructions.

No physical action is required.

No mental action is required.

In Yoga Nidra,

You are functioning on the levels of hearing and awareness.

And the only important thing is to follow my voice.

Try not to analyze as I guide you.

If you find yourself returning from a distraction or a thought,

Just patiently await my instructions and begin again wherever you are,

Without judgment,

Without comparison and without thought.

Now silently say to yourself,

I now begin the practice of Yoga Nidra.

We're going to begin to rotate awareness throughout the body.

Keep yourself alert,

But don't concentrate too intensely.

Surrender into complete relaxation and just allow your awareness to be guided by my voice.

Now become aware of the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand.

Become aware of your palm,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The right waist,

The right hip,

The right thigh,

Kneecap,

Calf,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand.

Become aware of your palm,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The left waist,

The left hip,

The left thigh,

Kneecap,

Calf,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now go to the back.

Become aware of the right shoulder blade,

The left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole back together.

Now go to the top of the head,

Forehead,

Both sides of the head,

Right eyebrow,

Left eyebrow,

Space between the eyebrows,

The right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Nose,

Tip of the nose,

Upper lip,

Lower lip,

Chin,

Throat,

Right chest,

Left chest,

Middle of the chest,

Navel,

Abdomen,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole of the back,

Buttocks,

Spine,

Shoulder blades,

The whole of the front,

Abdomen,

Chest,

The whole of the back and front together,

The whole of the head,

The whole body together.

Become aware of the whole body together.

Now bring your awareness to the tip of your nose.

Observe the gentle tide of breath as it enters at the gateway of the nasal passage.

Experience the effortless current of breath as it surges along the nasal passages,

Drifting in and drifting out.

There is a sense of coolness as you inhale the breath.

Follow this feeling into your nose,

Your sinuses,

The back of your throat,

Into your lungs.

There is a sense of warmth as you exhale the breath.

Feel this warmth on your upper lip as you breathe out.

With the expansion of inhale,

We experience the gentle flow over the ocean's tide.

With each steady exhale,

Any remaining obstacles simply dissolve into the vast and infinite phases of the sea.

Beginning with the number 27,

As you follow the tide of energy in and out of the nostrils,

Count backwards.

In with 27,

Out with 26,

In 25,

Out with 24.

Simply counting backwards all the way to one.

Remember,

Remain aware,

Do not sleep,

And if you lose count or become distracted,

Simply begin again wherever you are.

In this deep state of awareness,

Allow the following polar experiences and their associations to arise and dissolve.

Simply allow all experiences to move through without thought and without judgment.

Now visualize,

Imagine,

Picture or pretend.

There is a bright orange light located at the top of your head.

The light is warm.

Experience the feeling of heat.

The light continues to grow in size.

It passes over your head,

Down your neck,

Down your back,

And down the back of your legs.

Experience the skin heating up.

It then circles around to the front of your body and passes over your face,

Down your torso and arms and hands,

Down the front of your legs to your feet.

And you notice the light is starting to get very large and it's starting to fuse with your physical body,

Increasing the heat.

Experience the feeling of heat.

The light starts to disperse,

And as it does,

So does the heat.

Now slowly feel this sensation of heat leave the body,

This sensation of heat seeping out of the body and into the air.

Awaken the experience of cool in the body.

Imagine being outside in winter without enough clothing.

Experience the warm feel on your exposed flesh.

The feeling of cold on the body.

The tiny hair on your body stand upright.

Experience the cold.

The cold.

Now return to my voice.

Return to my instructions.

I will guide you through a series of visualisation and imagery.

Begin to concentrate on the space in front of your closed eyelids.

Continue your awareness of this space,

But do not become involved.

Practice detached awareness only.

If any subtle images make themselves known,

Simply notice them without directing the images.

If thoughts occur,

Let them come and go.

But continue observing and continue this with detached awareness.

Now experience the crisp air of early morning as it enters your nasal passages.

The golden dawn light as it shimmers over the sand dunes of the beach.

The haze of the sun washes the distant hills with its vitality.

Three big gulls hover above looking for food.

A light blue sky is revealed.

A single small white cloud is clearing in the distance.

A blue and white background create a soft,

Glowing,

Ambient light over the water.

The ocean swells with the soothing sound of waves white noise.

A soft breeze swells past,

Caressing you,

Calming you and whispering the secrets of old wisdom.

You decide to explore and walk the expanse of shore.

Once you round the bay a little,

You can see a clearing up ahead of rock pools.

A person sits at the centre of pools looking out into the vast ocean.

The sun begins to set at the ocean's horizon.

The day has almost ended.

An evening is starting anew.

The setting sun fuels the sky with shades of peach and deep blue.

In the stillness of the rock pools,

Sitting still,

Sensory awareness is high.

The quietness of your easy breath as twilight turns to night,

The night sky becomes ablaze with stars.

The glow of the crescent moon shimmers over the scape of your imaginings.

Now allow yourself to move through the dust of the stars,

The light of the planets,

Into the darkness of deep universe,

Into the void.

Thank you for listening.

.

.

.

.

Gradually allow imaginings and accompanying sensations to fade.

As you bring your attention back to the point between your eyebrows,

Become aware of the sounds outside the room one by one.

Now bring your awareness to the sounds inside the room.

Now bring your awareness to your entire physical body,

Laying on the floor in complete stillness from the top of the head to the tips of the toes.

Now return to your sankalpa,

Your intention.

Take a moment to remember your true self nature.

In this state,

Not a place of confusion or lack or even hope,

But a place of wholeness.

Awaken the willpower within by uniting conscious awareness with the unconscious forces lying dormant in the mind.

Now repeat your sankalpa three times silently to yourself.

Let this sankalpa take ground.

Let it grow deep into the garden of the mind.

Now remain still.

Observe the body enjoying an effortless experience of breath.

The body free of tension.

Every breath empowering your sankalpa's purpose.

The practice of Yoganidra is now complete.

Reviews

The best yoga nidra I’ve heard for a while, thank you. I particularly appreciate that it does not have background music. Thank you.

Amazing! I feel totally refreshed after this practice!

If you want to start your day deeply grounded, calmed and relaxed, this should do it. Beautifully guided, steady clear voice and instructions.

Love your voice straightforwardness and pauzes in the nidra. Very helpful. Did this after waking up and feeling low in energy. Feeling refreshed and ready for my day ahead. Thank you!

Thank you so very w. Beautiful nidra meditation.

This is a wonderful yoga Nidra. I love the way she begins it: very organic instructions to get comfortable and relaxed, unlike others that have excessively long and mechanical introductions before the meditation begins. I will be looking for other meditations by this teacher.
4 years later- Its still a favorite, and I've listened to a lot! And great intro.

Fantastic yoga nidra practice - simple but powerful 🙏🏻

I used this for sleep and it was amazing. Thank you ♥️

Amazing! Would love more from Evelyn she has the perfect voice for nidra

Very nice thank you , I like the counting method you used 🙏🏽

Quiet, clear, very well structured. Pleasant quiet voice. Love it.

Thanks Eve! This was great!

Nice! Thank you🙏 my favourite 'nidra'

Amazing!! Best yoga nidra I have done in so long. Thank you! ❤️🙏

Enjoyed but didn’t fall asleep as I had hoped

This was an extraordinary experience that awakens parts of your conscious directly related to regeneration of painful, stiff, and numb parts of your body that appear degenerating. Even inconsequential extremities that felt disconnected and lifeless became present and alive. Thank you for this Nidra meditation.

Possibly the deepest and most peaceful yoga nidra I have ever experienced. I wanted to remain in the relaxed, yet alert and supported state at the end for as long as possible.

Classic Yoga Nidra with sankalpa, opposite sensations, and calming beach sunset visualization, and lots of time to reflect towards the end. Does not have a guided return to wakefulness, just ends, so this one is best for before bed I guess.

Loved this, especially the visualisation at the end.

I enjoyed it. She's particular about not falling asleep and I just went with it and felt relaxed. Thank you.